Name: Playbook - Ruba Ali - Hamstrings & Quads
Uploaded: 2021-01-18T11:45:29.416Z
Duration: 30 min
Description: Hamstrings & Quads

Kristine

Chay

Natalie

Alejandra

💪🏽💪🏽💪🏽 hard but worth it ✨

Selena Fregoso

Marissa Brandon

Mariale Penaloza

Susie

Chinaa

Brenda

Definitely one to fight through! Great leg workout!

Ivana

These lower body strength workouts are my favorite. I love the balance of functional training with plyometrics.

Marissa

Vanessa Hewitt

Sasha Cristhie

Jenna

Probably my favorite workout on this app so far!! Such a killer! Absolutely adored it

Marie

Amalie

It’s was a amazing workout 🥵💪💪

Blanca

Workout was great I really liked this leg workout I sure felt the burn. It took me 35mins to complete all 4 rounds but I feel great 🔥

Circuit:

Plie goblet squat
Swing to reverse lunge (dumbbells)
Side lunge to squat jump
Sumo deadlift
Straight leg deadlift to squat (dumbbells)

Perform ➡️ 12 reps each slide | 3-4 sets | 90 secs rest

-Stand with feet outside shoulder width and toes pointed out while holding a dumbbell by the end at chest.
-Stand up onto toes and then squat.
-Stay on toes as you perform squat.
-Repeat

Plie goblet squat

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at waist bringing weights behind you.
-Swing them forward bringing the weights to your shoulders.
-Step back into reverse lunge.
-Stand up out of lunge as you start the next swing back.
-Repeat

Swing to reverse lunge (dumbbells)

-Stand with feet together.
-Step to one side wide and perform a side lunge.
-Bring foot back to start position.
-Perform a squat jump landing softly.
-Repeat to other side.

Side lunge to squat jump

-Stand with wide toed out stance in front of a loaded barbell.
-Squat down keeping shins vertical and pick up the barbell keeping your back straight.
-Lower bar back to ground.
-Repeat

Sumo deadlift

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at wist with slight bend in your legs until dumbbells are over feet.
-Reverse movement standing back up as you bring the dumbbells to your shoulders.
-Hold dumbbells at shoulders and perform squat.
-Repeat

Straight leg deadlift to squat (dumbbells)

Circuit

Hamstrings & Quads

Sabrina

Ohoud

Hamstrings & Glutes

DeniseMakeba

Kristen Sebastian

Quads

The burn I feel in my lower back and thighs, are insane!!!

Brittney

On fire! Trying to make a conexion, the mind with muscle 🙏

Jennypher

Quads & Glutes

Anja

Elisa

Quads Burner

Serena

Samantha

This was killer but absolutely amazing workout! Felt great!

Shoulmith

Quads & Hamstrings

Olga

Jennifer

I really liked. But in the last exercise I realized that I need to have more ankle mobility. It’s hard to me to perform a closer squat. 

(I did CrossFit for 6 years. I needed to change my workout, and I like a lot your app so far.)

Almost died 😅 but now I feel amazingggg

Hamstrings & Quads

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